Help me figure out dosages for AP

[R3d]

Pre/Post workout?

Starting AP next week

I usually do weights at 7pm, have a post-workout shake directly afterwards. Only 3g carbs in the shake.
So, after reading, it seems as though you'd benefit the most by taking AP directly after lifting. But, I don't have my carb meal until about an hour after the workout.
So, where would I benefit the most? Pre-workout (1-1.5 hours before workout), or waiting an hour after workout?

P.S- Jacob, can you confirm my entree in the contest?

 

[Mulletsoldier]

Could I ask you a question first though? What is your reasoning behind the 3g carbs PWO? Not attacking, just inquiring to get a better feel for your diet/training so I can provide a more thorough answer.

 

[R3d]

Aside from using BCAA's before/during/after the workout, I just take in a protein shake immediately after. My complex carbs come an hour later with dinner.

I'm open to any input or suggestions, though

 

[bpmartyr]

Aside from using BCAA's before/during/after the workout, I just take in a protein shake immediately after. My complex carbs come an hour later with dinner.

I'm open to any input or suggestions, though

Either add some carbs to your post workout or dose the AP before your pre workout meal. Most will tell you to eat some carbs after your workout whether or not you are using AP. Bottom line, use AP before carbs.

 

[R3d]

Stopped using dextrose PWO awhile back.

If I don't have my PWO protein with milk then I'll just have some fruit.

 

[Mulletsoldier]

Try to add in some whole grains, reason being that Lactose/Fructose replenish liver glycogen at a far greater rate than muscle glycogen. I know that Chuck 'The Beast' has recently implemented a no carb PWO meal utilizing BCAAs, which has some anecdotal success, though I usually try to stick with some carbs. If you decide to implement CHO for your Pre/Post WO Meals, dose your AP 15 minutes before your Pre-WO, then again before your last set than have a shake/oats/whatever immediately after lifting. I have been choosing lately to use my last dose for my second Pre-WO meal, but that is more my preference than anything.

 

[R3d]

Sounds good... 15 minutes before PWO: how many carbs in the shake? And dinner?

 

[Ziricote]

Start at 60g Carbohydrate PWO and 30-60gC in the meal after, from there tweak your carb intake for best results.

 

[mpkonig]

Start at 60g Carbohydrate PWO and 30-60gC in the meal after, from there tweak your carb intake for best results.

any suggestions for a person doing CKD while on ap???

 

[Ziricote]

any suggestions for a person doing CKD while on ap???

Yeah, take one cap with your largest carb meal of the day (personally I wouldn't go lower than 30g). Frankly though there's little need to take in small amounts of carbohydrate when using AP and you may find that you have to increase the carbs just to use it.

 

[mpkonig]

Yeah, take one cap with your largest carb meal of the day (personally I wouldn't go lower than 30g). Frankly though there's little need to take in small amounts of carbohydrate when using AP and you may find that you have to increase the carbs just to use it.

thanks for the reply zir..i appreciate it

i was planning on playing with the carbs for the first week or so to find the sweet spot....

 

[R3d]

Start at 60g Carbohydrate PWO and 30-60gC in the meal after, from there tweak your carb intake for best results.

And are all of these carbs still recommended through a cut?

I was reading a log for someone cutting and he's only taking in 30g of carbs on AP, whereas most people on it are getting optimal results by 60g+ carbs... But, I'm not really trying to bulk

 

[Ziricote]

And are all of these carbs still recommended through a cut?

I was reading a log for someone cutting and he's only taking in 30g of carbs on AP, whereas most people on it are getting optimal results by 60g+ carbs... But, I'm not really trying to bulk

Well it's really down to your preference and results really but anywhere between 30-60g carbohydrate is what I suggest for cutting or recomping.